Today we prepare a different ragù, not the traditional ragù but a light and quick meat ragù.
Traditionally, ragù is a meat sauce: a single piece in the Neapolitan version, minced in the Bolognese version; certainly not lean.
It is prepared with tomato extract and preserve, and cooked for a long time over low heat, so it is not quick.
For my light meat ragù, I used ingredients and tricks that allow you to get a digestible and light sauce in no time.
On holidays, Sundays, or simply when you feel like it, it is excellent on tagliatelle and to stuff lasagna, pasta, and oven-baked rice.
A simple recipe perfect for those who need to cook every day without complicating their lives.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
For the preparation of my light and quick meat ragù, I used:
choice minced meat, a mix of beef and pork, lean first cut – if you want an even leaner ragù, you can use minced white meat such as chicken or turkey, preferably breast.
- 1 cup homemade tomato sauce
- to taste soffritto mix (carrot onion celery)
- 9 oz mixed minced meat (beef and pork, lean, first cut)
- 1 small glass white wine
- 1 broth cube (homemade vegetable, optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- Knife
- Cutting Board
- 1 Saucepan with lid preferably glass
Preparation
Precautions for Hyperglycemia | Prediabetes and Diabetes
– lean meat and simple ingredients;
– light cooking without soffritto;
– diced vegetables add fibers.
Prepare plenty of tomato sauce.
For the detailed step-by-step procedure, you can read the full recipe by clicking on the following link: homemade tomato sauce without sugar or oil in cooking.Alternatively, use tomato purée.
Canned tomatoes, purées, and ready-made sauces often contain added sugars and other ingredients that may contribute to an increase in blood sugar, always read the label.
Clean and wash the vegetables thoroughly: carrot, onion, and celery, then cut them into chunks.
On the carrot
Cooking changes the glycemic index of carrot: raw food GI 30, cooked food GI 85, but the amount used in preparation is small and is distributed among the servings, so generally, the impact on blood sugar is negligible.
If you prefer, you can use a smaller amount than onion and celery or omit it altogether.Often – for convenience or when I don’t have fresh vegetables – I use a frozen soffritto mix.
Pour the vegetables into a saucepan and heat them.
Add the minced meat, mix and separate it with the help of a silicone spatula, brown until it becomes white.
Deglaze with the white wine and continue to stir until the alcohol is completely evaporated.
Add the tomato sauce and mix.
Add a vegetable broth cube [optional, to further enhance flavor] and mix until dissolved among the meat.
Add a pinch of salt and a pinch of pepper.
Let it cook with a lid preferably made of glass and on low flame for 5-10 minutes until the ragù reaches the desired consistency.
When the ragù is about to thicken, stir repeatedly to prevent it from sticking to the bottom of the pot.Cooking times vary depending on the more or less liquid consistency of the tomato sauce and depending on the intended use of the ragù: thicker if used to directly dress pasta and more liquid if the pasta is to be baked in the oven.
If necessary, adjust the salt.Your light and quick meat ragù is ready.
Enjoy your meal!
The light and quick meat ragù is an easy condiment to balance with preferably whole carbohydrates [pasta or rice] and vegetables to compose a balanced meal or single dish that helps keep blood sugar stable.
The meat ragù is a versatile basic ingredient for cooking and flavoring.
It is perfect for seasoning and filling:
– pasta or risottos;
– lasagna, pasta, and rice bakes;
– savory pies and tarts;
– vegetables.
Storage, Tips, and Variations
If you want an even leaner meat ragù, you can use minced white meat such as chicken or turkey, preferably breast.
For a Sicilian meat ragù, add a handful of peas.
Rinse the frozen peas under running water to remove the glaze.
You can add the raw peas at the beginning of preparation together with carrot, onion, and celery, or blanch them and add after the tomato sauce.
You can prepare it in advance.
You can store it in the fridge in an airtight container for 2-3 days.
You can store it in the freezer, portioned and sealed, for 2-3 months, mark the preparation date; thaw it slowly in the refrigerator or in a bain-marie.
Vegetarian/Vegan Alternatives: legume ragù, light and quick lentil ragù, hulled and unhulled red lentil ragù, or cauliflower ragù.
FAQ (Questions and Answers)
You Should Know!
Being a preparation based on minced meat, it must always be well cooked and not rare to avoid the risk of foodborne diseases from pathogens.
On a steak, any contamination remains superficial and is eliminated during cooking.
– That’s why you can eat a steak rare or lightly cooked.
In preparations based on minced meat, contamination can spread inside.
– Therefore, when consuming hamburgers, meatballs, or other dishes based on minced meat, it is essential that the cooking is complete and there are no pink or undercooked areas.Which Meat for Ragù?
– beef;
– pork;
– mixed beef and pork;
– chicken;
– turkey.Meat Cuts for Ragù
For a light meat ragù, ask for a choice minced meat cut or a lean first cut meat.
Your trusted butcher will know how to serve you best.
For your information, lean meat cuts are:
– topside or silverside for beef;
– tenderloin or loin for pork;
* the loin or back is a cut where the lean part is visually distinct from the fat part, making it easily trimmable.Which Minced Meat for Ragù?
First-cut minced meat is leaner.
Second-cut minced meat is fattier.
For light meatballs, choose a first-cut minced meat.
